According to American Institute for Cancer Research, older adults, people with type 2 diabetes, and those recovering from cancer need to eat more protein.
“Distributing protein throughout the day may be better for maintaining muscle.” says Collins, MS, RD, AICR’s Nutrition Advisor. “Aim for 15-25 grams of protein at each meal, which can come from vegetables and grains along with 2-3 ounces of meat, fish or poultry or 2-3 servings of high-protein plant foods and low-fat dairy.”
Unlike plant protein foods, animal protein foods provide all the essential amino acids that our bodies can’t make. No more than eighteen of those ounces should come from red meat per week. Some other ideas for protein: Skinless chicken, or fish (some fish has beneficial omega-3 fats.) Kidney beans, soy beans, lentils, and chickpeas contain 14-16 grams of protein per cup. Quinoa contains 8 grams per cup; brown rice has 5 grams. Peanut butter has 8 grams of protein per 2 Tbsp.
Whatever you eat, keep variety in your diet, and eat mindfully. Enjoy!